Have your ever heard of “The Paretto Principle?” The Paretto Principle simply states that 80% of the results come from 20% of the work. In other words, the majority of the benefits from any kind of endeavor come from 20% of the most critical core activities. Stop and think about that statement for one moment. This is a concept that is applicable to our training.
If you’re like me, you feel that you have a million things to do every day. But, if you take a good, hard look at your “To Do List”, you’ll realize that there are a few core, critical activities which will result in the majority of the beneficial outcomes. The same goes for our training. We must focus on doing the basic training and utilizing the basic nutritional principles that are going to give us the greatest results.
Where exercise is concerned, I have noticed that the people who get the most benefit out of their exercise programs are those who stick to the basic movements including leg presses, squats, dead lifts, bent-over rows, chins/pull downs, bicep curls, dips, tricep extensions, crunches, and shrugs. Now that list of exercises is, by no means, all-inclusive. There are many more good, basic exercises which include compound movements incorporating the large muscle groups of the body.
On the other hand, I have witnessed individuals who will perform set upon set of isolation exercises believing that they are doing themselves good when, in fact, all of the activity really amounts to very little stimulation for the muscles to grow. Perhaps you’ve seen these individuals yourself. They will stay in a gym two to three hours at a time, doing isolation exercise after isolation exercise. (For those of you who don’t remember, an isolation exercise is an exercise that “isolates” a particular muscle group along a very narrow range of stimulation.)
I’ve noticed that those people who are most concerned with making sure that their diet is balanced in terms of macronutrients; i.e., protein, carbohydrates, and fats, are those who derive the greatest benefits from their nutritional program.
By making sure that they get plenty of high quality protein to sustain muscle recuperation and growth, complex carbohydrates to sustain high energy levels, and essential fats to keep the body functioning normally, these individuals derive the greatest benefit from their nutritional program.
On the other hand, I’ve also seen people spend ridiculous sums of money on micronutrients; i.e., specific vitamins or amino acids, yet neglect the core basic macronutrient needs of their body (the proteins, the carbs and the fats).
Let’s face it. If you’re not consuming a proper diet, all the supplements in the world are just not going to help you. On the other hand, if your nutritional program is sound and you are consuming well-balanced meals throughout the day, supplements can work wonders.
They serve to “fill in the gaps” where there may be nutritional deficiencies. Think of your daily meals as bricks and supplements as the mortar that goes in-between the bricks. Together, they can build a sound structure… your body.
So, the message of this week’s tip is, get back to basics. Build your training and nutrition program from the ground up using basic exercises and time-proven nutritional principles. Then, once perfected, you can worry about the details. This is what “The Paretto Principle” is all about. 80% of the results come from 20% of the activities/efforts.
By focusing on the proper activities, you will derive the maximum benefit out of your program. If you don’t already have a program, click the link below to access my training routines and my sample diets. They are absolutely free and will give you the guidelines that you need to get started quickly:
• Training Routines
• Sample Diets
If you’re having trouble eating the small meals recommended in the diet programs above, I would suggest you utilize my Lean Body Meal Replacements and Bars to secure the sound nutrition you need in a quick, convenient, and delicious manner.
Until next time, I am
Your Lean Body Coach™
About the Author: One of the world’s most well-known and celebrated bodybuilding legends, Lee Labrada holds 22 professional bodybuilding titles, including the IFBB Mr. Universe. He is one of few pro bodybuilders in history to consistently place in the top four at the Mr. Olympia competition (the “Super Bowl” of bodybuilding) for seven consecutive years—a feat he shares with Arnold Schwarzenegger.
He has appeared on the covers of more than 100 bodybuilding and fitness magazines and has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert.
Lee was also inducted into the Bodybuilding Hall of Fame, is an Internationally known best selling fitness authos and holds a Bachelors of Science Degree in Civil Engineering. For more about Lee please visit his page here: Lee Labrada’s page.